Let’s talk about something that doesn’t get enough airtime but totally should: your pelvic floor.

No, it’s not just something people worry about after having a baby or getting older. Your pelvic floor is a key player in your everyday comfort - whether you’re on your period, hitting the gym, or thinking about having kids someday. And learning how to take care of it early? That’s a power move.

So, what even is the pelvic floor?

Meet Your Pelvic Floor

Picture a hammock made of muscles sitting low in your pelvis. That’s your pelvic floor. It supports organs like your bladder, bowel, and (for those who have one) uterus. It plays a major role in controlling pee, poop, periods, sex, and even posture.

It’s low-key doing a lot behind the scenes. But when it’s weak or not functioning properly? Things can get a little uncomfortable - think leaks when you laugh, lower back pain, or even pressure in your lower abdomen.

How It Changes Through Life

Your pelvic floor isn’t static - it changes over time, influenced by hormones, habits, and life stages.

During Periods

Ever feel a heavier sensation during your period? Hormonal shifts can make the pelvic area feel more relaxed or sensitive. If you deal with cramps, bloating, or constipation during that time, your pelvic floor might be picking up the slack.

Working Out or Playing Sports

Jumping, lifting, running - these all put pressure on your pelvic floor. That’s not necessarily bad, but if you’re pushing too hard without supporting those muscles, it can lead to strain. Core workouts that include pelvic floor engagement can help keep things balanced.

Pregnancy & Birth

Pregnancy is like putting your pelvic floor through a very intense boot camp. All that extra weight? Your pelvic floor’s got to support it. Add hormonal changes and, eventually, the process of birth, and it’s no surprise these muscles get stretched and tired.

That’s where pelvic floor exercises come in handy. Doing gentle, intentional movements before birth can help prep your body and reduce complications down the line.

Postpartum Vibes

After giving birth (whether vaginally or via C-section), your pelvic floor might feel a little out of whack. You might leak a little when you sneeze or feel less connected to your core.

The good news? There’s a way back. Consistent pelvic floor exercises can help rebuild strength, function, and confidence.

Why Should You Care Now

Even if you're nowhere near thinking about pregnancy or postpartum recovery, understanding and caring for your pelvic floor now is a smart move. Why wait for a problem to show up before learning how to deal with it?

You don’t need special equipment or hours of free time. Small, consistent actions can go a long way. And trust - your future self will thank you.

How to Strengthen Pelvic Floor Muscles (Without Boring Reps)

If you’re picturing endless Kegels while staring at the ceiling, it’s time to upgrade the image. Strengthening your pelvic floor doesn’t have to be awkward or isolating. In fact, it can slide right into your usual routine.

Here’s how to strengthen pelvic floor muscles the smart way:

1. Connect With Your Breath: Start by sitting or lying down comfortably. Inhale and imagine your belly, sides, and pelvic area expanding. Exhale gently and picture lifting your pelvic floor - like drawing the muscles upward in a slow, subtle motion, without clenching or holding your breath. This helps you engage the right muscles without holding your breath or clenching everything else.
2. Use Everyday Cues: Waiting at a red light? Scrolling TikTok? That’s your cue. Do a few pelvic floor contractions, hold for a few seconds, and release. These micro-moments add up.
3. Try Functional Movements: Squats, bridges, and yoga poses can double as pelvic floor workouts if you’re engaging those muscles mindfully.
4. Chill Is Part of the Plan: It’s just as important to release your pelvic floor as it is to tighten it. Holding tension all day (especially if you’re anxious or stressed) can do more harm than good.

Treat Your Pelvic Floor Like a VIP

Whether you’re on your period, crushing your gym goals, thinking about pregnancy, or just vibing with your own body, your pelvic floor is along for the ride. Paying attention to it now, learning how to strengthen the muscles before issues pop up - means you’re ahead of the curve.

It’s not about being perfect. It’s about building awareness, creating connection, and knowing what tools to use when things shift (because they will).

So go ahead, add those breath-based lifts to your morning scroll, take that bathroom break as a mindfulness moment, and start owning your pelvic floor like the low-key legend it is.

Love, Libra x 

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.